Dehydration, headaches and low energy: Why women are more vulnerable in summer

Summer heat can be harsh on the body, especially for women. Dehydration happens when the body loses more fluids than it takes in. During hot weather, we sweat more to cool down. Sweating leads to loss of water and important minerals like sodium and potassium. If these fluids are not replaced, the body cannot function properly. Many women do not realise they are dehydrated until symptoms become strong. Mild dehydration can start with dry mouth, tiredness, and reduced urination. If ignored, it can become serious and lead to heat exhaustion or even heat stroke.

Why Women Are More at Risk

Women are often morevulnerable to dehydration because of biological and hormonal reasons. The female body usually has a slightly lower percentage of water compared to men.

This means women may feel the effects of fluid loss more quickly. Hormonal changes also play a major role. During menstruation, pregnancy, or menopause, hormone levels fluctuate.

These changes can affect how the body regulates fluids. Some women experience bloating during certain phases of themenstrual cycle, but this does not mean the body is well hydrated. In fact, dehydration can still occur even when bloating is present.

Pregnant and breastfeeding women need extra fluids because their bodies are supporting another life. If they do not drink enough water, they may feel dizzy, weak, or develop headaches more easily.

The Link Between Dehydration and Headaches

Headaches are one of the most common signs of dehydration. When the body loses fluids, blood volume decreases slightly. This reduces the supply of oxygen and nutrients to the brain. As a result, a person may experience a dull or throbbing headache. Many women already suffer from hormonal headaches or migraines. Dehydration can trigger these headaches or make them worse. Sometimes, a simple glass of water can reduce headache intensity if dehydration is the cause. Ignoring repeated summer headaches can affect daily productivity and mental focus. It is important to consider hydration as a possible reason before taking medication.

Low Energy and Fatigue

Low energy is another common problem during hot months. When the body lacks enough fluids, the heart works harder to circulate blood. This makes a person feel tired and weak. Even small daily tasks can feel exhausting. Women who balance work, household duties, and childcare may overlook early warning signs. Feeling unusually sleepy, dizzy, or irritable during summer could be linked to poor hydration.

Iron deficiency, which is common among women, can make this fatigue worse. When dehydration combines with low iron levels, the body struggles even more to maintain energy.

Simple Steps to Stay Hydrated

Preventing dehydration is simple but requires regular attention. Women should drink water throughout the day, even if they do not feel thirsty. Keeping a water bottle nearby can act as a reminder. Including natural fluids like coconut water, lemon water, and buttermilk can help maintain electrolyte balance. Eating water-rich fruits such as watermelon, cucumber, and oranges also supports hydration. Wearing loose cotton clothes and avoiding direct sun during peak afternoon hours can reduce fluid loss. Limiting caffeine and sugary drinks is also important, as they can increase dehydration. If symptoms like severe headache, fainting, very dark urine, or rapid heartbeat occur, medical help should be taken immediately. Staying hydrated is one of the simplest ways women can protect their health and energy during the summer season.

(The writer is a Lead Consultant – Neurology, Aster CMI Hospital, Bangalore)